Summer Chickpea Salad

Get togethers in the summer are so much fun! Outdoor parks, camps, beaches or even backyard BBQ’s are great venues for get togethers with friends and family. Today, I will be sharing a fantastic recipe for an Easy Summer Chickpea Salad.

Summer Chickpea Salad

There are four things I love about this Easy Summer Chickpea Salad.

One – it comes together super easily! No oven required at all. You just need to collect, cut up, and combine your ingredients, a process which shouldn’t take longer than approximately 10 minutes. Pop it in the fridge for a few hours to let the flavours marinate together, and voilà! Easy Summer Chickpea Salad done, just like that!

Two – it is versatile! You can swap out pretty much any ingredient in it with whatever you have on hand. Some suggestions: instead of tomatoes, try any juicy, slightly sweet vegetable; add some kidney beans in there; replace the cucumbers with something equally crunchy, like fresh bell peppers; if you like the taste of raw onions, you can put some of those in; sub out the Feta for a goat cheese or perhaps Parmesan shavings; add roasted nuts or seeds; etc. Feel free to switch out the herbs to whatever you might have on hand as well. Sky’s the limit for this Easy Summer Chickpea Salad!

Three – it is healthy! Chickpeas are really low in cholesterol and saturated fat, and are also a good source of dietary fibre, folate, vitamin B6, and manganese. Just watch out for the sodium levels of canned chickpeas – give them a good rinse before putting them in your salad to keep sodium levels as low as possible. Fresh veggies are a no-brainer, too. Overall, this Easy Summer Chickpea Salad is great for your heart, and its delicious-ness levels make it great for your soul, too 😉

Four – leftovers of the Easy Summer Chickpea Salad make great lunches. As if this dish weren’t already convenient enough, you can also make this up to 24 hours in advance.

Have I convinced you yet? I can already tell that this Easy Summer Chickpea Salad will be one of my favorite dishes to prepare this summer. 🙂

Origin of the recipe for Easy Summer Chickpea Salad:

Back to my East End Montreal upbringing for this one! This Chickpea Salad recipe was one of our summertime Sunday supper, just like this Italian Salad.

When my paternal grandmother prepared the salad, she would remove the skin from each. individual. chickpea. Talk about dedication. I can still see her in my mind’s eye, working away. Of course, this step is entirely unnecessary, but my grandma insisted that if she left the skin, it would get caught in her teeth. A slight exaggeration, but I loved her dearly.

Fiber rich chickpeas, crunchy cucumbers, feta, and garden-fresh tomatoes, tossed with a generous amount of herbs and a balsamic vinaigrette. Sounds like a recipe for An Easy Summer Chickpea Salad.

Easy Summer Chickpea Salad

Fiber-rich chickpeas,crunchy cucumbers, garden-fresh tomatoes & feta, tossed with a generous amount of herbs & a vinaigrette- An Easy Summer Chickpea Salad.

5 from 2 votes

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Course: Salad

Cuisine: Italian

Keyword: chickpea salad, easy salad, summer salad

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 6 servings

Calories: 145kcal

Author: Maria Vannelli RD

Ingredients

• 2 tablespoons balsamic vinegar
• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice freshly squeezed
• 1 clove garlic pressed or finely minced
• 1/4 teaspoon pepper
• 2 tablespoons basil fresh
• 2 tablespoons parsley Italian flat leaf
• 2 tablespoons chives
• 2 teaspoons oregano fresh
• 2 cups English cucumber diced (about 1/2)
• 1 cup feta cheese crumbled or cubed
• 1 18 ounce/796 mL can chickpeas drained and rinsed
• Kosher salt to taste
• 1 large tomato diced

Instructions

• In a small mixing bowl, whisk together vinegar, olive oil, lemon juice, garlic and pepper. Set aside.
• In a large mixing bowl, combine the rest of the ingredients except for the tomatoes.
• Add the vinaigrette and toss gently to combine.
• Adjust salt and pepper seasonings to taste.
• Cover and refrigerate for at least 4 hours, up to overnight for the flavors to marinate.
• Add tomatoes before serving.

Scroll UP for the STEP by STEP PhotosDon't miss the process shots and videos included in most posts. Simply scroll up the post to find them. Those were created especially for you so that you can make the recipe perfectly every single time you try it.

Notes

Can be made ahead up to 24 hours. Let stand at room temperature for about 30 minutes before serving.
I prefer to add the tomatoes just before serving.

Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 

 

Nutrition

Serving: 1serving | Calories: 145kcal | Carbohydrates: 5g | Protein: 4g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 22mg | Sodium: 283mg | Potassium: 136mg | Sugar: 3g | Vitamin A: 515IU | Vitamin C: 7.3mg | Calcium: 143mg | Iron: 0.7mg

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Thanks for dropping by.

Ciao for now,

Maria 🙂